Ndeapi ehutano mabhenefiti eCauliflower?

Zvemukati

• Koliflower 101
• Koliflower Nutrition Chokwadi
• Hutano Kubatsirwa kweKholiflower
• Inosimudzira Healthy Digestion
• Dai Kuderedza Kanzera Njodzi
• Inosimudzira Nerve Health
• Batsira Kuderedza Uremu uye Kutarisira
• Zvinogona Ngozi dzeCauliflower
• Matora, Kugadzirira, uye Kudya Koliflower
• Ongororo ye

Nekuda kwehupfumi hwayo hupfumi uye kushanduka-shanduka mukicheni, cauliflower yave yave * inozivikanwa seyakaipisisa pamakore mashoma apfuura - uye haisi kumira chero nguva munguva pfupi. Case in point: Cauliflower mupunga uye cauliflower pizza haisisiri yemazuva ano, asi yava chikamu chezvakajairwa. Asi koliflower ine hutano here sezvinoitwa nemunhu wese?

Heino kunyura kwakadzika mune izvo zvinoita kuti iyi cruciferous veggie inokodzera supermarket stardom, inoteverwa nenyanzvi-inotenderwa nzira dzekunakidzwa.

Koliflower 101

Cauliflower inyoka yemuchinjikwa ine gobvu, musoro usina kuchena unozivikanwa se "curd" iyo inoumbwa nemazana emaruva madiki asina kukura, sekureva kweIowa department rehutano. (Saka "ruva" muzita raro. Pfungwa = kufuridzwa.) Kunyange hazvo michena isina kuchena yakajairika, kunewo maruva eorenji, egirini, uye epepuru, sekureva kwenyanzvi yezvokudya inonzi Alyssa Northrop, M.P.H., R.D., L.M.T. Sechirango chembudzi, cauliflower inowirirana nekabichi, zvinomera zveBrussels, turnips, green collard, kare, uye broccoli - ese ari chikamu che Brassicaceae mhuri, sekureva kweMayo Clinic Hutano Sisitimu.

Koliflower Nutrition Chokwadi

Pane chikonzero kuti koliflower yave kunzwa musupamaketi kamwe chete: ine hutano AF. Zvakakomba, iri kuputika nezvinovaka muviri, zvicherwa, uye mavitamini, kusanganisira riboflavin, niacin, uye vhitamini C. Iyo zvakare ine yakakwira ma antioxidants, nekuda kweayo vhitamini C uye carotenoids (aka inodyara pigments inoshanduka kuita vhitamini A mumuviri).

Asi hezvino izvo zvinogadzira cauliflower nezvayo Brassicaceae Fam yakasarudzika: Vakapfuma mune glucosinolates, sulfur-ine makomisheni ane ane simba antioxidant zvivakwa, maererano netsvagiridzo yakaburitswa mu. Preventive Nutrition uye Food Science. Iwo makomponi, ayo anonyanya kuwanikwa mumiti yemuchinjikwa, inotsigirawo detoxification uye kudzikisa kuzvimba mumuviri, anodaro Aryn Doll RD.N., akanyoreswa dietitian uye Nutrition Dzidzo Nyanzvi pa Natural Grocers. (BTW, "detoxification" mune ino chirevo inoreva kugadzira makomputa anogona kukuvadza, senge ma carcinogen, asina chepfu. Glucosinolates inoita basa nekukonzeresa kuti detoxifying enzyme inodiwa kuti izvi zviitike, sekuongorora kwe2015.)

Heano chimiro chehutano chekapu imwe yehairiflower yakasvibira (~ 107 gramu), sekureva kweUnited States Dhipatimendi Rezvekurima:

• 27 macalorie
• 2 gramu mapuroteni
• 1 gramu mafuta
• 5 magiramu emakhahydrates
• 2 magiramu faibha
• 2 gramu shuga

Hutano Kubatsirwa kweKholiflower

Nehuwandu hwayo hwakawanda hwekudya zvakakosha, cauliflower muriwo unopenga une hutano. Pamberi, hutano hunobatsira hweholiflower, maererano nevanodya uye nesayenzi yekutsvakurudza.

Inosimudzira Healthy Digestion

Veggies ndedzimwe dzakanakisa sosi ye fiber, uye ne2 gramu pamukombe, cauliflower haina kusiyana. Idzi inhau huru kune ako mudumbu, sezvo "fiber inotsigira kugaya kwehutano nekuchengeta ura nguva dzose," anodaro Bansari Acharya R.D.N., anonyoreswa wezvekudya zvinovaka muviri kuFood Love. Koliflower ine zvese zvinonyungudika uye zvisinganyunguriki faibha, inowedzera Chidhori, kunyangwe ichinyanya kupfuma muinsoluble fiber, isinganyungudika mumvura. "Unogona kufunga nezve fiber isinganyungudika semutsvairo unotsvaira nemudumbu rako kuti chikafu nemarara zvirambe zvichifamba," anotsanangura kudaro. "Inowedzera huwandu kuzvituru, izvo zvinotsigira kufamba uye kugara uchiita." Parutivi rweflip, fiber inogadzikana zvinoita kunyungudika mumvura, kugadzira gel-senge chinhu chinononoka kugaya uye chinokuchengetedza iwe kuzara. (Inoenderana: Aya maBhenefiti eFibre Anouita Iyo Inonyanya Kukosha Nutrient Mune Chikafu Chako)

Dai Kuderedza Kanzera Njodzi

Nekuti iwo azere nezvakanaka-zvako-iwe zvinovaka muviri, cauliflower uye imwe cruciferous miriwo parizvino iri kuongororwa nezve yavo inogona kurwisa kenza zvivakwa, maererano neNational Cancer Institute. Koliflower, kunyanya, ine "yakapfuma yakawanda ye antioxidant compounds, kusanganisira vhitamini C, beta-carotene, uye phytonutrients yakadai sequercetin uye kaempferol," anodaro Doll. (Yekukurumidza chiyeuchidzo: antioxidants inodzora mahara radicals, aka anokuvadza mamorekuru ayo anogona kuwedzera oxidative kusagadzikana - uye nekudaro, kuwedzera njodzi yemamiriro asingagumi nekenza - pavanoungana uye kubuda mukutonga.)

Ese ma glucosinolates mune cruciferous veggies anogona zvakare kukweretesa ruoko. Paunogadzirira (kureva kucheka, kupisa), cheva, uye pakupedzisira kugaya cauliflower, semuenzaniso, iyo glucosinolates inoputsika kuita makomisheni akadai seindoles uye isothiocyanates - ese akawanikwa achitadzisa kukura kwegomarara mumakonzo nemakonzo. maererano neNCI. Zvakare, imwe mhando yeisothiocyanate (sulforaphane) yakaratidzwa kukanganisa kuwanda kwemasero egomarara reovarian mune 2018 lab kudzidza uye yecolon cancer maseru mu2020 lab kudzidza. Zvisinei, zvidzidzo zvakawanda pamusoro pevanhu zvinodikanwa. (Kunakidza chokwadi: mabhurocha e broccoli akapfumawo mu sulforaphane.)

Inosimudzira Nerve Health

Kana zvasvika kune zvinobatsira zvehutano zveholiflower, haugone kukanganwa nezve ayo akakwirisa emazinga echoline, chinhu chakakosha chinovaka muviri chinobatsira huropi hwako nehurongwa hwehurongwa kudzora ndangariro, manzwiro, uye mhasuru, pakati pemamwe mabasa, maererano neNational Institutes. Hwehutano. Choline inoonekwawo se "yakakosha chivakwa cheacetylcholine, kemikari messenger nerve masero anoshandisa kutaurirana," anotsanangura Northrop. Acetylcholine yakakosha pakurangarira uye kuziva - zvakanyanya, kutaura zvazviri, zvekuti "mazinga akaderera akabatanidzwa nechirwere cheAlzheimer," anodaro Northrop (uye iyo NIH, yenyaya iyoyo).

Sulforaphane ane musana wako muDhipatimendi iri, futi. Iyo kenza-inorwisa komisheni's antioxidant uye anti-kuzvimba mhedzisiro inogona kudzikamisa kukura kweiyo neurodegenerative kusagadzikana, kusanganisira chirwere cheAlzheimer, chirwere cheParkinson, uye multiple sclerosis, maererano neongororo ye2019 European Journal ye Pharmacology. Chii zvakare, chinyorwa che2019 mukati Brain Circulation zvakare inopa zano kuti sulforaphane inogona kukurudzira neurogenesis kana nerve cell kukura, ichiwedzera kuchengetedza yako tsinga system.

Batsira Kuderedza Uremu uye Kutarisira

Kana ikashandiswa panzvimbo yezvakanyanya-macalorie chikafu - senge, toti, kukanda kwepai muquiche - kolifulawa inogona kukubatsira kurasikirwa uye / kana kudzora huremu. ICYMI pamusoro, imwe kapu yekoriflower yakasvibirira ine macalorie makumi maviri nemanomwe chete, zvichiita kuti ive stellar "inotsiva yakakwira calorie, yakakwira carbohydrate chikafu semupunga kana mbatatisi yakakanyiwa," anodaro Doll.Uye kana iwe uchizviisa pasi kune yakapfava carb (funga: cauliflower mupunga pachinzvimbo chemupunga chena), unogona kuderedza huwandu hwese hwemacals aunodya zuva rese uchiri kugutsikana, anotsanangura Acharya. Iyo fiber muholiflower inogona "kuwedzera manzwiro ekuguta uye kuzara kwenguva yakareba," anowedzera, izvo zvinogona kudzora chido chako zuva rose. (Onawo zvakare:

Uye ipapo kune cauliflower inonakidza mvura yehuwandu. Muchokwadi, inenge 92 muzana yeiyo cruciferous veggie ndiH2O. Sezvaungave iwe uchiziva, chikamu chakakosha chekubudirira kurema manejimendi kuchengetedza huwandu hwakawanda hwemvura - uye kuve hwakawanda huremu hwayo imvura, koliflower inogona kubatsira nezvinangwa zvemusangano.

Zvinogona Ngozi dzeCauliflower

Muriwo unozivikanwa unogona kunge usiri wemunhu wese. Cruciferous veggies ine shuga yakaoma inonzi raffinose iyo yakaoma kune vamwe vanhu kugaya, maererano neHarvard Health Publishing. Izvi zvinogona kukonzera “gasi rakawandisa uye kuzvimba, saka vanhu vane hurongwa hwekugaya chikafu kana kuti vanogarwa negasi vanofanira kudzikamisa huwandu hwecauliflower yavanodya, kunyanya iri mbishi uye yava pedyo nekurara,” anotsanangura kudaro Acharya. Cruciferous miriwo inewo goitrogenic compounds "kana zvinhu zvinokanganisa thyroid basa," anodaro Doll. Izvo zvemukati zvegitrogen zvakakwirira muholiflower mbishi, saka kana uine chirwere chetachiona, Chidhori chinoratidza kufashaidza kana kupisa veggie kuti ideredze makomputa aya. Hapana dumbu kana thyroid zvinonetsa? Enda mberi ugochera pasi.

Matora, Kugadzirira, uye Kudya Koliflower

"Nzira yakajairika yekutenga cauliflower inyowani muchikamu chezvigadzirwa kana semafureti echando muchikamu chefriji," anodaro Northrop. Kana uchitenga mhando nyowani, tsvaga yakasimba, isina-chena musoro ine yakasimba-yakazara florets; mashizha acho anofanira kunge ari ekudzidza uye akasvibirira, maererano neMayo Clinic Health System. Akasununguka maruva, mashava mushy makwapa, uye yero mashizha zvese zviratidzo zvaunofanira kutora imwe koliflower musoro.

Cauliflower iri kuenderera kuva ne ~ moment ~, saka chitoro chako chinogona kunge chiri kufashukira nezvakagadzirwa zvigadzirwa zveholiflower. Iwe unogona kuwana "cauliflower yakakanyiwa yakafanana nembatatisi yakakanyiwa uye cauliflower yakakangwa iyo inoshandiswa sechinzvimbo chemupunga," inodaro Northrop. Kune zvekare cauliflower pizza crust, cauliflower mapanikake, uye mafuturu-asina hupfu akagadzirwa neakaomeswa ecoliflower, anowedzera - uye izvo zviri kungokwenya pamusoro. Uyezve pane kolifulawa yakakanyiwa uye yakakangwa, aka escabeche, inodaro Northrop. "Sarudzo inovaka muviri zvakanyanya, zvakadaro, ndiyo nyowani nyowani kana chando chekolifulawa," anodaro. Asi kana iwe uchida kuyedza zvakapakurwa zvigadzirwa zveholiflower, "chenjera zvisina basa zvinowedzerwa kana zvinodzivirira, uye chenjerera kune yakawandisa sodium," inoyambira Northrop.

Pamba, kucheka koliflower itsva kuri nyore: Iise pabhodhi rekucheka, maruva akatarisa kumusoro. Cheka wakananga pakati nepakati (kureba), wozoisa padivi pehafu yehafu pabhodhi. Cheka pakati pechimwe nechimwe kuti ugadzire zvidimbu zvina. Tevere, cheka madzinde pakona - uchitarisisa nzvimbo dzinosangana matsives - wobva wabvarura kolifulawa maruva nemaoko ako. Mashiripiti. (Yakabatana: Caulilini Iri Kuda Kuva Yako Inodikanwa Muriwo Mutsva)

Iwo akapatsanurwa florets achagara anenge mazuva mana mufiriji, maererano neMayo Clinic Health System, asi iwe uchada kuakanda mushure meizvozvo. (Misoro yese inofanirwa kugara mazuva mana kusvika manomwe.) Unogona kudya kolifuraira yakasvibira kana kubikwa kuburikidza nekupisa, kufashaira, kunyaira, kana kukweta; uchaziva kuti yakabikwa kana iri crispy asi yakapfava. (Tichitsvaga kuchengetedza zvinovaka muviri zvakanyanya, Kupisa mweya ndiyo sarudzo yakanakisa, anodaro Doll.)

Kana iwe wagadzirira kujoina iyo cauliflower craze, edza aya anonaka mazano ekudya cauliflower:

Sedhishi rakagochwa. "Edza kugocha musoro wese weholiflower kune chikafu chinonaka chemuriwo," inodaro Northrop. Gurai mashizha nemashizha akaoma, kuve nechokwadi chekuchengetedza florets yakasimba. Geza nemafuta emuorivhi, wedzera zvinonhuwira, uye gocha (cheka rutivi rwakatarisa pasi) kwemaminetsi makumi matatu kusvika makumi mana pa400 degrees Fahrenheit. Kune yemhando-inoshamwaridzika vhezheni, yakagochwa kolifulawa maruva pa450 degrees Fahrenheit kwemaminetsi makumi maviri uye pari nemudiwa wako wekudhiza muto.

Mu curry. "Inowanzodyiwa muchikafu cheIndia, cauliflower curry inogona kubatanidzwa nemimwe miriwo yakaita senzungu nembatatisi," anodaro Acharya. Inowanzoshandiswa nechingwa (kureva roti kana naan) uye / kana mupunga, anowedzera.

Mune muto. Koliflower florets inova yakashata zvakanyanya kana yakabikwa uye yakasanganiswa, zvichiita kuti ive yakakwana kune chirimwa-based "cream" soup. Iyi soup yakabikwa mbatatisi cauliflower, semuenzaniso, yakapfuma zvinoshamisa uye inogutsa.

Semupunga. Kuti zvirambe zviri nyore, tenga cauliflower yakakangwa - kureva Nature's Earthly Choice Cauliflower Rice, $20 ye6 pouches, instacart.com - pachitoro. “Unogona zvakare kushandisa muchina wekudya kupuruzira cauliflower kusvika yaita setsanga yemupunga,” anodaro Northrop. Pair iyo neinopinda, ishandise panzvimbo kana mupunga mune inomutsa-fry kana curry dhishi, kana gadzira yakasarudzika risotto-yakafuridzirwa dhishi. Heano maitiro: Bika kolifulawa mupunga negariki nemafuta emuorivhi mumuriwo muto kusvikira zvanyorova uye zvinotapira, ingangoita maminetsi gumi, anotsanangura Northrop. Sakanidza muParmesan, nguva nemunyu uye mhiripiri, uye kumusoro nechives kana parsley kuitira kudya kwakashata.

Sezvo Nyati mapapiro. Iyi appetizer yakakurumbira zvekuti unogona kuiwana muchikamu chechando chezvitoro zvakawanda zvegirosari. Edza: Chaizvo Veggie! Frozen Buffalo Cauliflower Wings, $6, target.com. Kana kuigadzira pamba nekukanda cauliflower florets muBuffalo muto uye kugocha kwemaminetsi makumi maviri nemashanu pa375 degrees Fahrenheit. "Shandisai netsvimbo yecelery," inorumbidza Northrop, kana kuti edza necashew-based ranch dressing.

Mune smoothie. Zvinogona kutaridza kusanzwisisika, asi zvinonyatsoshanda. Sanganisa cauliflower florets yakaomeswa nemuchero unotapira wakadai sestrawberries kana mango, uye haungatombokwanisi kuravira veggie. Edza iyi sitiroberi cauliflower smoothie, yakazara nealmond butter uye uchi.

Ongororo ye